JAS Nutrition & Fitness Services

JAS Nutrition & Fitness Services ..."Janice has worked with our whole family over the years! It’s easy to talk to her!”…(Greg client since 2018)
Message me to get started!

Her knowledge spans from helping my son with sports nutrition to creating lifestyle help for me and my wife. -Clean Eating as Lifestyle for overall wellness.
-Sports Nutrition Calculations of Macronutrients and for improved performance and racing.
-Baseline Body Scan Assessments of body fat and recommendations for appropriate fitness goals.
-Focused wellness available for women's aging and longevity.

* Contact janice@jasnutfit.com for further info and see MENU OF SERVICES AND PRICING

Marathon Weekend 🏃‍♀️🏃🏃‍♂️Here is a tailored 3-day pre-marathon sports nutrition outline is presented for two specific r...
11/12/2025

Marathon Weekend 🏃‍♀️🏃🏃‍♂️
Here is a tailored 3-day pre-marathon sports nutrition outline is presented for two specific runner profiles: a 130–150 lb female and a 180–190 lb male, each targeting 55–60% carbohydrates and a pace of around 9:30 min/mile. The plan centers on tapering, glycogen loading, and hydration techniques in the lead-up to the race. These are sample plans. Remember to never try anything new before a race as far as food- always race what you’ve practiced during training! stick with the principle of less fiber, high carbohydrates, and stay hydrated✅

The Summary for Longevity-1. High VO2 Max2. Strength Do you want Health Coaching and help understanding your metabolic f...
10/30/2025

The Summary for Longevity-
1. High VO2 Max
2. Strength
Do you want Health Coaching and help understanding your metabolic fitness? DM me let’s get it✅JAS Nutrition & Fitness Services

10/10/2025

Ninja Creami using pumpkin purée-see Reel for ingredients JAS Nutrition & Fitness Services
Hi protein low carb💥

Quick list to help your students! Tip- this can be adapted to your workplace! Be prepared with simple stuff✅ for succe...
09/24/2025

Quick list to help your students! Tip- this can be adapted to your workplace! Be prepared with simple stuff✅ for success!JAS Nutrition & Fitness Services

5-day lunch/dinner rotation (all ~400–500 calories, protein-focused, filling, and easy to prep):* Chat GPT ✅JAS Nutriti...
09/16/2025

5-day lunch/dinner rotation (all ~400–500 calories, protein-focused, filling, and easy to prep):
* Chat GPT ✅JAS Nutrition & Fitness Services

Day 1 – Chicken & Veggie Stir-Fry (~420 cal)
• 5 oz chicken breast (165)
• 2 cups mixed stir-fry veggies (100)
• 1 tsp olive oil (40)
• Soy sauce, garlic, ginger (20)
• ½ cup cooked brown rice (95)

⸻

Day 2 – Turkey Taco Bowl (~470 cal)
• 5 oz lean ground turkey (200)
• ½ cup black beans (110)
• 1 cup lettuce, tomato, salsa (50)
• ¼ avocado (60)
• 2 tbsp shredded cheese (60)

⸻

Day 3 – Salmon & Roasted Veggies (~450 cal)
• 5 oz baked salmon (250)
• 2 cups roasted broccoli + zucchini (100)
• ½ tbsp olive oil drizzle (60)
• Lemon + herbs (0)
• Side: ½ cup quinoa (90)

⸻

Day 4 – Greek Chicken Salad (~430 cal)
• 5 oz grilled chicken breast (165)
• 2 cups mixed greens + cucumber + tomato + onion (80)
• 2 tbsp light feta cheese (50)
• 2 tbsp light Greek dressing or homemade olive oil/lemon (70)
• ½ pita or ½ cup chickpeas for carbs (65)

⸻

Day 5 – Beef & Cauliflower Rice Bowl (~480 cal)
• 4 oz extra-lean ground beef (200)
• 1½ cups cauliflower rice (40)
• 1 cup sautéed peppers + onions (80)
• 2 tbsp salsa (20)
• 2 tbsp shredded light cheese (60)
• Optional: ½ cup black beans (80)

A quick restock of healthy food can stop a diet sabotage! Don’t get caught without a good snack ✅JAS Nutrition & Fitness...
08/27/2025

A quick restock of healthy food can stop a diet sabotage! Don’t get caught without a good snack ✅JAS Nutrition & Fitness Services

Can you review each item and assess how many of these you integrate into your overall health and well-being? My top thr...
08/09/2025

Can you review each item and assess how many of these you integrate into your overall health and well-being? My top three are Sun ☀️ sleep 😴 and Gratitude 🙏 JAS Nutrition & Fitness Services

Address

Richmond, VA

Opening Hours

Monday 9am - 4pm
Tuesday 9am - 4pm
Wednesday 9am - 4pm
Thursday 9am - 4pm
Friday 9am - 4pm

Telephone

+18048408547

Website

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Category

Fuel Up to Power Up

-Clean Eating as a Lifestyle for overall wellbeing. -Baseline Body Scan Assessments of body fat and recommendations for appropriate fitness goals and weight loss management. -Teen and and Family consulting for better nutrition and healthy eating education. -Focused wellness available for women's aging, longevity and menopause management. -Sports Nutrition Calculations of Macronutrients and for improved performance and racing. -Assessment and recommendations of your present workouts and nutrition plans to meet your goals.

TESTIMONIALS: “Janice is very informative and knowledgable, and very nice too! Put my son and me immediately at ease. Explained things in a teen-friendly way so everything was easily understood! I highly recommend Janice!” (H.G. 5/2018)

“Today is my one-year anniversary of my new lifestyle. I met with you for the first visit on Feb.16, 2017! It has been a great year! Thanks for all your help. I love the new me.”(L.K.2/2018) * Contact janice@jasnutfit.com for further info MENU OF SERVICES AND PRICING available on my page